Tag Archives: Block 3

WOD 8/18/17

Friday, Week 4/Block 3 Strength Squat Clean + Jerk: EMOM 10: 1 Rep – Spend 5:00 warming before starting the clock – Start at 50% and add weight each round – Goal is to end around 85% of 1RM. – Beginners: Technique Work or Back Squat 5 x 5 from the rack. Conditioning 7 RFT: […]

WOD 8/17/17

Thursday, Week 4/Block 3 Skill “Goat EMOM” EMOM 10: EVEN Mins: 1 Movement Athlete Choice ODD Mins: 1 Movement Athlete Choice – Athletes will choice 2 movements that they need to work on. As your coach for some guidance if needed. Perform small sets to reinforce good movement patterns. This should NOT be a challenging […]

WOD 8/16/17

Wednesday, Week 4/Block 3 Strength 1) Floor Press: Work up a 1RM. Rest 2:00 *Compare to close grip bench press max from month 1 as these numbers should be close. *Use a spotter. 2) DB or KB Hammer Curls: 3 x 10. Rest 60s. Conditioning “Double Jump” 5 RFT: 50 DU’s 20 KBS (53, 35) 10 Burpee […]

WOD 8/15/17

Tuesday, Week 4/Block 3 Strength Power Clean: 6 x 3. Rest 90s-2:00 – Work up to 75% or to a moderate load resetting between reps. – Begin to set-up for metcon between sets (ie. wallballs, space for wallwalks, rowers). Conditioning “Snowball” AMRAP 20: Row 500 meters 2 Wallwalks 12 Power Cleans (115, 75) 15 Wallballs […]

WOD 8/14/17

Monday, Week 4/Block 3 Skill  (Coach-led) Spend a few minutes working on DB Snatch Technique Strength Dumbbell Power Snatch 5 x 10 – 5 per arm, alternating. – Rest 90s-2:00 between sets. – Climb in weight if able. Conditioning “Ring of Fire” For time: 21-15-9 Overhead or Front Squats (115, 75) Pull-ups Rx+:(135, 95) (C2B Pull-ups) […]

WOD 8/12/17

Saturday, Week 3/Block 3 Team Conditioning Teams of 3 for time: Run 1 Mile Together, with Medball (20, 14) 150 Goblet Squats (70, 53) Run 800 meters Together, with Medball 150 Russian Swings (70, 53) Run 600 meters Together, with Medball 150 Thrusters (95, 65) 40:00 Cap L3: (53, 35) (75, 55) L2: (45, 25) […]

WOD 8/11/17

Friday, Week 3/Block 3 Strength 1) Wide Stance Box Squat: 7 x 3 @60-70%, every 60s. – use 13-15″” Box. – +5% from last week – Ensure each set is done explosively + you are sitting back on the box – This % is of your 1RM Back Squat. 2) Deadlift Warm up: Work up […]

WOD 8/9/17

Wednesday, Week 3/Block 3 Warm-up 5:00 of Bodyweight movement x 10 reps each – Air Squats – Lunges – Push-ups – Sit-ups – Supermans – Hollow Rocks – Scorpions Mobility 3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review Strength EMOM 9: 2 Split Jerks @80% (from rack) – +5% from […]

WOD 8/7/17

Monday, Week 3/Block 3 Mobility 60s Pigeon Pose on Box Each Side *This can be done on a 20, 24, 30″box. Strength 1) Front Squat Clusters: 6 x 1.1.1 (20s). Rest 2:00 – Re-rack weight and rest 20s between reps. Be re-racking the weight and resting between reps we should be able to work with some […]

WOD 8/6/17

Sunday, Week 2/Block 3 Mobility Softball x 30s each Glute Lax Ball x 30s each pec Strength EMOM 12: Minute 1: 10 Front Rack Reverse Lunges (135, 95) Minute 2: 5 Z-Press per arm using DB (weight of choice) Minute 3: 10 Barbell Rows (135, 95) Conditioning AMRAP 17: 30 Double Unders 15 Abmat Sit-ups 10 […]